Javelin

1
Javelin

• USA Track Field
• Level 1
• Coaching School

2
Basic Technique

• Grip
• Carry
• Approach Run
• Withdrawal
• Pre-Throwing Stride (Cross Steps)
• Throwing Action

3
The Grip

• Three Basic Types
• Finnish
• Fork
• American
• The grip is relaxed to lessen the tension in the
  arm and the shoulders

4
Finnish Grip

• The most popular grip
• Javelin is held horizontally across the palm of
  the hand
• Index finger is rolled around the javelin above
  the binding
• Second finger is wrapped behind the binding of
  the javelin
• Other fingers are wrapped around the binding

5
Fork Grip

• Javelin is held horizontally across the palm of
  the hand
• Javelin rests between the index finger and the
  second finger
• The other fingers are wrapped around the binding

6
American Grip

• Javelin is held horizontally across the palm of
  the hand
• Index finger is wrapped around behind the binding
  of the javelin
• The other fingers are wrapped around the binding

7
Carry

• Javelin is held horizontally with the palm up in
  an over the shoulder position above the head
• Point of the javelin is usually level but this
  can vary

8
Approach Run

• Athlete is in an erect position at a check mark
  on the runway taking initial steps similar to the
  approach of a jumper
• Athlete builds acceleration while running to a
  second check mark on the runway
• Approach run can vary from 6 to 12 strides
• Beginner starts with fewer strides

9
Withdrawal

• As the thrower hits his check mark with the left
  foot the thrower takes the javelin backward
• Extend the throwing arm backwards keeping the
  palm up and keeping the implement aligned with
  the shoulder
• Run away from the implement
• This is referred to as the transition phase
• Point of the javelin is near the head

10
Pre-Throwing Stride (Cross Steps)

• Following the withdrawal the thrower will begin
  the step pattern of the javelin
• As the thrower completes the withdrawal, they
  will be on the right leg
• The hip position is variable based on the
  flexibility of the athlete
• For orientation in feeling torque we will say the
  hips will face the right side and the javelin
  will face the throwing direction

11
Performing the Pre-throwing Stride

• In a rhythmic manner, the legs move out ahead of
  the hips with the right leg stepping in front of
  the left leg
• There is a tilted axis
• The right leg is picked up high similar to a
  triple jump bound

12
Performing the Pre-throwing Stride (cont)

• Upon touching the ground the right leg will bend,
  as in a soft step to allow the COG to continue
  moving
• The left leg should swing through prior to the
  right leg touchdown
• Starting with the left count each step
  1--2--3--4-5
• the space between the final two steps is smaller
  as this is the plant

13
Power Position

• The power position of the javelin differs
  slightly from the shot put and discus
• The right leg faces the throwing direction at 45
  degrees
• The left leg is extended landing heel first with
  a slight flex

14
Throwing Action

• Initiating the throw
• The arm action
• The release

15
Initiating the Throw

• As the COG passes over the right foot there is
  push/rotation with the right foot
• The right leg drive precedes a firm planting of
  the left leg

16
Arm Action

• The palm is up as the elbow comes through high
  over the shoulder line
• The throwing shoulder is like a whip handle
• The release occurs near the front, as high as
  possible

17
Release

• The release angle is approximately 27-35 degrees
• The throwing hand rotates right after the release
  achieving a thumb down position
• Avoid the baseball follow through

18
Teaching Progressions for the Javelin Throw

• Grip
• Arm Action
• Power Position
• 3 and 5 Step Throws
• Walk-in Throws
• Full Approach

19
Teaching the Grip

• The javelin should rest across the palm
• The javelin should be held like a wet bar of soap
• Experiment with the different grips by walking
  the field
• Remember the Finnish grip is preferred

20
Teaching the Arm Action

• Have the athlete take the implement overhead and
  throw into the ground about 3 to 5 feet in front
  of the athlete
• Keep the throws short emphasizing pulling through
  the point of the implement

21
Teaching the Arm Action (cont)

• As the athlete progresses draw the javelin back
  and perform short throws of 10 to 15 feet into
  the ground
• Stress keeping the elbow high and following
  through over the head

22
Teaching the Power Position

• Assume the power position with the right leg at
  45 degrees facing the direction of the throw
• The javelin is drawn back with the palm up, the
  head facing the front and the hips and shoulders
  to the side

23
The Standing Throw

• Keeping the weight on the right, initiate the
  action by slightly lifting the left leg
• Drive the right leg by pivoting on the ball of
  the foot and then block the left foot
• The hips will rotate to the front with the
  shoulder, arm and hand to follow

24
Three Step Throws

• Start with the right leg crossed over the left,
  with the javelin drawn back and with most of the
  weight on the left foot
• Starting with the left, the foot pattern is
  left-right-left
• This short approach throw helps emphasize the
  plant and the power position

25
Five Step Throws

• Start with right leg crossed over the left, with
  the javelin drawn back and with most of the
  weight on the left foot
• Starting with the left, the foot pattern is
  left-right-left-right-left or 1--2--3--4-5
• This is the best way to teach pre-throwing strides

26
Walk-in Throws

• With the implement drawn back the athlete
  performs walking cross over steps to a check
  point
• At the check point the athlete accelerates into a
  five step throw

27
Training Drills

• The javelin thrower is like a baseball pitcher -
  REST is essential
• Training drills are the dominant part of the
  training program
• Athletes should only throw 2 to 3 times per week

28
Medicine Balls (General)

• These drills are designed to increase shoulder
  and torso flexibility and strength
• Examples
• overhead throws
• seated side throws
• v-up throw
• fish out of water

29
Medicine Balls (Specific)

• These drills are preformed with the medicine ball
  held in both hands overhead and can be done
  against a wall or net
• Examples
• Standing Throws
• 3 step Throws
• 5 step Throws
• 5 to 10 repetitions at first then increase

30
Weighted Balls

• Keep four pounds and under
• Watch technique (avoid side arm)

31
Exercises with the Javelin

• Hip pops with partner holding the tail of the
  javelin
• Flexibility drills with the javelin
• Examples
• Dislocates
• rotator cough flexibility, twisting

32
Running Drills

• Javelin carries
• perform 30m accelerations carrying the javelin
• Withdrawal drill
• perform 40m accelerations carrying and
  withdrawing the javelin
• Crossover Drill
• 30m crossovers with javelin withdrawn
• Pay attention to the lower body action and
  keeping the throwing arm long